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July 13, 2012 — CrossFit

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Eduardo getting his kip on in On-Ramp Class 3


Workout of the Day


Four Sets of:

Deadlift x 4-6 Reps

Rest 3 minutes, during the rest period focus on shoulder mobility with band work, a lacrosse ball or some active stretching.



For Time:

500m Row

50m Weighted Walking Lunge (20kg / 14kg)

5 Bear Complex* (135# / 95#)

50m Weighted Walking Lunge (20kg / 14kg)

500m Row


*Each Bear Complex consists of a Power Clean – Front Squat – Push Press – Back Squat – Push Press

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